Back Squat - Metcon

Friday, December 2, 2022

Home Gym

1200

Warm Up

Hip Hammy Mobility

Back Squat 45-95#

Strength

Back Squat

4 Sets x 10 Reps @ Same Weight as 20 Rep From Last Week

R: 1:30 b/s

I used 135# and it felt heavy.  I was taking longer rests at about 2:30 between sets

“Bye Bye Bye”

Every 4:00 for 16:00

12 Dual DB Step Overs 24/20” (2×50/35#, 22.5/16kg)

24 GHD Sit-ups

12 Box Jump Overs 24/20”

I scaled this to 20" and used 25# and dropped to 20# on the last 3 rounds for step overs.  I scaled to abmat sit-ups and 20" BJO.  I was finishing with about 1 minute rest between rounds.

QuickFit

Every 5:00 x 4 Sets

Run 400m

12 Alternating Dumbbell Snatch

24 Heavy Jump Ropes

36 Flutter Kicks

I am semi-retiring the garage squat stand as it takes up too much room.  I will stick to rack movements in the basement and functional fitness in the garage.  Not selling it yet as I do really like it.